| How to Row on a Rowing Machine Posted: 05 Sep 2020 05:00 PM PDT If you're looking for a full-body workout, rowing might be the choice for you! Rowing machines work your core, legs, arms, and back muscles all at the same time. While rowing machines can seem tricky at first, they're fairly easy to use. When you're using the machine, extending your legs to push away from the base is called your "drive" and sliding back to start is called the "recovery." [Edit]Getting into the Starting Position - Sit down on the seat and bend your knees. Make sure your bottom feels comfortable on the seat and adjust yourself if necessary. Bend your knees so you can get closer to the base of the machine. Look for a flat surface near the bottom of the base where you feet will go, which is called the footplate. Then, find the handle that's attached to the cord on the machine.[1]
- The handle will be in the center of the base or near the top of the base.
- Be careful as you sit down because the seat slides.
- Secure the footplate strap around the top of your shoelaces. The balls of your feet are the only area that will maintain constant contact with the footplate, since you'll likely need to lift your heels when your knees are bent. Pull the straps across the top of your foot until your feet feel secure. Make sure your feet don't slide around on the footplate.[2]
- It's best to wear rubber-soled shoes like sneakers, running shoes, or cross trainers while you're using a rowing machine. This makes it less likely your feet will slip.
- Don't tighten the strap so tightly that it hurts. If your feet feel uncomfortable, loosen the straps and try again.
- Hold the handle using an overhand grip. The cord on the rowing machine has a handgrip that you'll pull to work your arms. Grab onto the handle and pull it toward you. Adjust your hands on the handle so that they're in an overhand grip, which means your palms are facing down.[3]
- Using an underhand grip rotates your arms and increases your risk of injury, so it's best to avoid positioning your hands palms up.
- Engage your core and straighten your posture. Once you have the handle in your hand, check your posture to make sure your back and shoulders are straight. Tighten your core muscles so they're working as you row.[4]
- An engaged core also helps keep your posture straight. You don't want to slump forward or lean too far back as you're rowing.
- Extend your arms and bend your knees to get into "the catch." In rowing, the starting position is called "the catch." While it might sound complicated, it's a really natural pose to begin rowing. Pull the handle to extend the cord toward you, but keep your arms extended out away from your body. Then, bend your knees so that your seat is as close to the base of the machine as possible.[5]
- When you're in the catch position, make sure your torso is hinged forward at your hips, your arms are straight out in front of you, and your shins are no more than perpendicular to the floor. Don't slide your seat as close to your feet as possible, as this can cause you to lean back. If you start your stroke with your shoulders behind your hips, you'll use your back in your push-off, which weakens your stroke and increases your risk of injury.
- Remember to keep your core engaged.
[Edit]Performing a Drive - Push off the footplate with your leg muscles. Your legs will do most of the work during your drives. Use the power you have in your leg muscles to push yourself. Keep your arms and upper body neutral at this time.[6]
- Your legs should do 60% of the work while rowing.
- Extend your legs until they're straight. Roll your feet down onto the footplate so that they're flat once your legs are fully extended. Flow directly into the upper body shift just before your legs are fully extended.[7]
- Bend at your hips to push your upper body slightly back. Be very careful with this step because you don't want to curve your spine. Instead, hinge at your waist so that your entire upper body leans back with your spine straight and your core engaged. As soon as you lean back, start pulling with your arms.[8]
- Your core will do about 20% of the work during your drive.
- Pull the grip toward your lower rib cage. The arm motion is the final part of a rowing sequence. Bend your elbows to bring the handle toward you. Keep your wrists straight to protect them from injury.[9]
- Your arms should provide the final 20% of power to complete your drive.
- Bring your elbows back behind you as you pull the grip. It's really important to follow through when you do the arm motion so you get the full upper body workout. When the handle is down at your rib cage, make sure your elbows are angled behind you and not at your sides. Keep them close to your body.[10]
- This position is called "the finish" because it's the end of the drive. Check that your legs are extended, your core is engaged, your upper body is leaning slightly back, and your handgrip is just below your rib cage.
[Edit]Completing the Recovery - Extend your arms back in front of you. During your recovery, you'll reverse the order of the drive. Start by straightening out your elbows to push the handle back out in front of you. Once your arms are extended, go directly into the upper body shift.[11]
- Remember to keep your wrists straight as you do this.
- Don't let go of the handle because the cord on the machine might snap back.
- Hinge forward at your waist until you're sitting up straight again. Keep your core engaged as you lean back up. Remember to hinge forward at your waist without curving your spine.[12]
- Your legs will stay fully extended until you're sitting back up.
- Bend your knees to slide back to start. You're almost there! Release the tension in your legs to slide back toward the base of the machine. Bend your legs as far as you comfortably can to return to "the catch" position.[13]
- Go directly into your next stroke if your workout isn't finished. A single stroke on a rowing machine has a drive and a recovery. At first, you might focus on mastering your form without worrying about how many strokes you're doing or how long you're rowing. Later, set a time limit to your workout or set a goal for how many meters you'll row. You might also use a preset rowing machine workout.[14]
- At first, you might set a goal to row for 10 minutes straight. As the exercise becomes easier for you, try increasing your goal by 10 minutes at a time until you can do a 30 to 40 minute workout on the rowing machine.
- For an interval workout, you might row 1 minute on and then rest for 1 minute. Do this for 30 to 40 minutes to get a full body workout.
- You might also set a goal to row 1,000 meters. Once this becomes easy for you, try increasing the distance or doing multiple rounds of 1,000 meters with rests in between.
- Practice using just your legs so you don't overuse your upper body. Do several repetitions where you just push off with your legs and leave your arms extended.
- Move your legs and then your upper body on your drive. Don't move both at the same time or move your upper body first.[15]
- Try to keep your motion fluid.
[Edit]Warnings - Practice proper technique until you master it. Using the machine incorrectly may cause injury.
- Be aware of your physical limits. Stop if you feel any pain or discomfort.
[Edit]References [Edit]Quick Summary |
| How to Freeze Chanterelle Mushrooms Posted: 05 Sep 2020 09:00 AM PDT Chanterelle mushrooms are popular and yummy wild mushrooms. They can be found in the wilds of Eurasia, North and Central America, and Africa. Unfortunately, freshly picked chanterelle mushrooms will last 7-10 days in the fridge. To be able to use your chanterelle mushrooms over a longer period of time, it's best to store them in the freezer after cooking them. Cooking them first will help them retain their amazing flavour. [Edit]Ingredients [Edit]Fresh or Sautéed Mushrooms - of cooking oil or butter
- Salt (to taste)
[Edit]Blanched or Steamed Mushrooms [Edit]Roasted Mushrooms - 3 shallots
- of butter
- of cooking oil
[Edit]Freezing Fresh or Sautéed Mushrooms - Clean your chanterelle mushrooms before cooking them. In general, mushrooms don't like water and you should try to not use water when cleaning them. Instead, you can use a dry cloth or a soft brush to scrub away the dirt. If this doesn't work, place them into a colander under a running faucet. Shake the colander to help remove the stuck-on dirt. Once clean, place the mushrooms on a towel or mesh rack and leave them to dry for 24 hours.[1]
- If you need to rinse your mushrooms in water, use whatever temperature is comfortable.
- Use your hands to help wash the dirt off the mushrooms while they're under the faucet.
- Freeze fresh mushrooms in a block of ice. Chop your fresh chanterelle mushrooms into smaller, bite-sized pieces, then put the chopped mushrooms into a plastic freezer bag. Fill the bag with water in order to completely cover all the mushrooms inside. Close the bag and remove as much air as possible. Put the bag of mushrooms in the freezer and allow the water to freeze into a block of ice.[2]
- When you want to use the mushrooms, you will need to completely thaw the block of ice.
- If you don't plan to use all the mushrooms at the same time, freeze them in small batches.
- Sauté your mushrooms in oil or butter before freezing to make them easy to use later. Chop your chanterelle mushrooms into smaller, bite-sized pieces. Put of cooking oil or butter into a frying pan on medium-high heat. Add the chopped mushrooms to the frying pan once the oil or butter has heated up. Fry the mushrooms until all the water they release has been completely evaporated. Reduce the heat and stir a sprinkle of salt into the mushrooms.[3]
- Feel free to use any type of cooking oil you want with your mushrooms.
- Also, feel free to add herbs and spices or onions to season the mushrooms before freezing them.
- Sautéing your mushrooms in butter or oil before storing them in the freezer makes it super easy to thaw those flavoured mushrooms when you're ready to use them and put them directly into the dish you're making.
- Fry your mushrooms in a dry pan before freezing them to remove the moisture. Chop your chanterelle mushrooms into smaller, bite-sized pieces. Place a frying pan on the stove on medium-high heat. Once the pan is hot, put the mushrooms in the frying pan and stir in a sprinkle of salt. Allow the mushrooms to cook until all the water is evaporated.[4]
- The water produced comes from the mushrooms themselves. You want all the water removed from the mushrooms before freezing them, or that moisture will damage the mushrooms and change their flavour.
- Frying mushrooms in a dry frying pan ensures they have all moisture removed before freezing, so the cold won't damage them. It also keeps the mushrooms unflavoured so they can be added to any recipe you want to make when you thaw them out.
- Allow the mushrooms to cool before putting them in freezer bags. Remove the mushrooms from the frying pan and place them on a towel or a mesh cooling rack. Leave the mushrooms to completely cool (use your fingers to test if they're still warm). Move the mushrooms into 1 or more freezer bags. Seal the bag closed and remove as much air as possible. Put the bag of mushrooms in the freezer.[5]
- Alternatively, you can also freeze the mushrooms inside a freezer-safe storage container.
- Divide the mushrooms into smaller batches and put into separate freezer bags if you prefer.
- Your chanterelle mushrooms will last up to 6 months in the freezer.
[Edit]Blanched or Steamed Mushrooms - Wash your chanterelle mushrooms before blanching or steaming them. To wash your mushrooms, first, try to simply wipe the dirt off with a dry cloth or soft brush. If this method doesn't remove enough of the first, rinse them in water while also rubbing off the dirt. There's no need to wait until your mushrooms are dry before blanching or steaming them.[6]
- If you need to rinse your mushrooms in water, use whatever temperature is comfortable.
- If you're blanching your mushrooms, don't worry if not all the dirt has been removed. The blanching process will also help to remove any leftover dirt.
- Blanch your mushrooms before freezing them to preserve the flavor. Boil a large pot of water on the stove. Chop your chanterelle mushrooms into bite-sized pieces. Place the chopped mushrooms into the water and wait for the water to start boiling again. Leave the mushrooms in boiling water for 1-2 minutes.[7]
- In general, use of water for every of mushrooms.
- Blanch your mushrooms in multiple batches if you don't have a pot large enough for all of them at once.
- Putting your mushrooms in boiling water for a short time stops enzymes from within the mushroom from causing a loss of flavour, colour, and texture while the mushroom is frozen.
- Steam your mushrooms before putting them in the freezer to preserve their texture. Chop your chanterelle mushrooms into smaller pieces or divide the mushrooms into batches by size. Place the mushrooms in a bowl that contains of lemon juice for every of water for 5 minutes. Take the mushrooms out of the bowl and put them into a steamer basket. Place the basket over top of boiling water in a large pot on the stove. Put the lid on the pot and allow the mushrooms to steam for 3-5 minutes.[8]
- The amount of time required will depend upon the size of the mushroom pieces.
- The larger the pieces, the longer they'll need to stay in the pot to steam.
- Steaming your mushrooms has a similar effect to blanching, except that your mushrooms never come into contact with water. It does, however, take longer to steam a veggie than it does to blanch one.
- Put the mushrooms in ice-cold water and allow them to dry. Remove the mushrooms from the pot and immediately put them in a bowl of ice-cold water. This will immediately stop the mushrooms from cooking. Remove the mushrooms from the ice-cold water once they're cool and put them on a mesh drying rack or towel to completely dry.[9]
- Test the coolness of the mushrooms with your hands. Once you don't feel any heat coming from the mushrooms, you can take them out of the water to dry.
- Freeze your cooked mushrooms in freezer-safe bags or containers. Move your dry chanterelle mushrooms into freezer bags or freezer-safe containers. Divide them into smaller batches so you only have to thaw enough mushrooms for one recipe at a time. Seal the bags or containers and remove as much air as possible, then store them in the freezer.[10]
- Blanched or steamed chanterelle mushrooms will last for about a year in the freezer.
[Edit]Freezing Roasted Mushrooms - Rinse off your chanterelle mushrooms before roasting them. Remove all the dirt from your mushrooms before you chop and roast them. Try to remove that dirt using a dry cloth or soft brush first. If that doesn't work, try rinsing or soaking them in water. Once clean, lay your mushrooms out on a mesh rack or towel to dry for about 24 hours before roasting them.[11]
- If you need to rinse your mushrooms in water, use whatever temperature is comfortable.
- Chop the mushrooms you want to roast and freeze. Cut your chanterelle mushrooms into bite-sized chunks about square. Make sure you have 3 shallots for every of mushrooms you want to roast. Chop the shallots into small, fine pieces.[12]
- Before you start to chop your mushrooms and shallots, preheat the oven to .
- Combine the mushrooms, shallots, butter, and oil in a large bowl. Put your chopped mushrooms and shallots into a large bowl. Add of butter and of oil to the bowl for every of mushrooms (and 3 shallots). Use a wooden spoon to stir all the ingredients together.[13]
- Use whatever kind of cooking oil you like best.
- Roast the mushrooms in the oven for 14-15 minutes. Pour the mushrooms mixture out of the bowl onto 1 or more baking sheets. Use the wooden spoon to spread them out so there's an even layer across the baking sheets. Put the baking sheets into the oven and allow them to roast for 14-15 minutes before removing them.[14]
- Make sure you use oven mitts when it's time to remove the baking sheets from the oven.
- Allow the mushrooms to cool and store them in the freezer. Use a spatula to move the roasted mushrooms from the baking sheets to a mesh cooling rack on the counter. Allow them to cool considerably, then place them in freezer bags or freezer-safe containers. Seal the bag or container and make sure all the air is removed, then store the bag or container in the freezer.[15]
- Divide your mushrooms into smaller batches if you don't want to thaw a large amount at once.
- The mushrooms will last about a year in the freezer once roasted.
[Edit]Things You'll Need [Edit]Freezing Mushrooms Fresh or Sautéed - Dry cloth or soft brush
- Colander
- Mesh rack or towel
- Knife
- Cutting board
- Frying pan
- Wooden spoon
- Freezer bags or freezer-safe storage containers
[Edit]Blanching or Steaming Mushrooms First - Large pot with lid
- Knife
- Cutting board
- Steamer basket
- Large bowl
- Slotted spoon
- Mesh drying rack or towel
- Freezer bags or freezer-safe storage containers
[Edit]Roasting Mushrooms Before Freezing - Knife
- Chopping board
- Large bowl
- Wooden spoon
- Baking sheets
- Oven mitts
- Spatula
- Mesh cooling rack
- Freezer bags or freezer-safe storage containers
[Edit]References |
| How to Cite a Webinar Posted: 05 Sep 2020 01:00 AM PDT Webinars often provide a lot of useful information in a format that's easy to understand. You can even use a webinar as a source for a research paper or article — the question is how you cite the source. While citation styles typically don't have a format specifically for webinars, you can generally use the same format you would for any other lecture or presentation. Your in-text citation and reference list entry will look a bit different depending on whether you're following Modern Language Association (MLA), American Psychological Association (APA), or Chicago style. - Start your Works Cited entry with the name of the presenter. Type the presenter's last name first, followed by a comma, then type their first name. Place a period at the end of the presenter's name.[1]
- Add the title of the webinar. Provide the complete title for the webinar using title case, in which you capitalize the first word plus all nouns, pronouns, adjectives, adverbs, and verbs. Put a period at the end of the title. In MLA style, the title is written like a course title, without any quotation marks or italics.[2]
- Example: Saylor, Julie. Researching the History of a House.
- List the name of the organization that sponsored the webinar. Type the name of the organization after the title, followed by a comma. The sponsoring organization is usually a school or university, but could also be a government agency, nonprofit organization, or business.[3]
- Example: Saylor, Julie. Researching the History of a House. Maryland State Library,
- Provide the date the webinar happened or was posted. Use day-month-year format for the date, abbreviating all months with more than 4 letters. Place a period at the end of the date.[4]
- Example: Saylor, Julie. Researching the History of a House. Maryland State Library, 5 Dec. 2019.
- Close with a URL if a recording of the webinar is posted online. If the webinar is publicly available on the internet, copy the URL and paste it to the end of your Works Cited entry. Leave off the "https//:" portion of the URL. Place a period at the end.[5]
- Example: Saylor, Julie. Researching the History of a House. Maryland State Library, 5 Dec. 2019. https://www.slrc.info/development/webinar_archive.aspx?id=573.
- If the webinar isn't posted online, use the word "Webinar" in place of the URL. For example: Saylor, Julie. Researching the History of a House. Maryland State Library, 5 Dec. 2019. Webinar.
- Use the presenter's last name for your in-text citations. Whenever you paraphrase or quote from the webinar in your paper, add a parenthetical citation at the end of the sentence with the presenter's name. Keep your citation inside the closing punctuation for the sentence.[6]
- For example, you might write: In an old home, the materials used in the building itself can provide clues about its history (Saylor).
- If you're citing from a video of the webinar on the internet, include the range of hours, minutes, and seconds you're referencing in your in-text citation. For example, you might write: The research of the history of a house starts within the house itself (Taylor 4:30-4:32).
- Type the name of the presenter to start your Reference List entry. Put the presenter's last name first, followed by their first initial. If there are several presenters (such as a panel of experts), separate each of the names with a comma, placing an ampersand (&) before the final presenter's name.[7]
- Example: Kane, J., Yasar, R., Carkenord, B., & McCoy, L.
- Provide the date of the webinar. Type the date in parentheses after the name of the presenter. Use as precise a date as you have, putting the year first, followed by a comma, then the month and the day. Don't abbreviate the name of the month. Place a period at the end, outside the closing parenthesis.[8]
- Example: Kane, J., Yasar, R., Carkenord, B., & McCoy, L. (2020, March 6).
- Add the title of the webinar along with a description of the medium. Type the title of the webinar in italics. Use sentence case, capitalizing only the first word and any proper nouns. Put the word "Webinar" in square brackets after the title as a description of the medium. Place a period outside the closing square brackets.[9]
- Example: Kane, J., Yasar, R., Carkenord, B., & McCoy, L. (2020, March 6). Women in business analysis [Webinar].
- Include the name of the sponsoring organization. Type the name of the sponsoring organization as the "publisher" of the webinar. Add a period after the name of the organization. Typically, the organization will be a university, nonprofit, government agency, or business.[10]
- Example: Kane, J., Yasar, R., Carkenord, B., & McCoy, L. (2020, March 6). Women in business analysis [Webinar]. International Institute of Business Analytics.
- Close with a URL for the recording of the webinar. If the webinar is available online, copy the direct URL for the recording and paste it at the end of your Reference List entry. Don't put a period at the end of the URL.[11]
- Example: Kane, J., Yasar, R., Carkenord, B., & McCoy, L. (2020, March 6). Women in business analysis [Webinar]. International Institute of Business Analytics. https://www.youtube.com/watch?v=JSD_g2jLLAQ
- If a recording of the webinar isn't posted online, you only need an in-text citation, not a Reference List entry.
- Use the presenter's name, year, and time-stamp for in-text citations. Whenever you paraphrase or quote from a recorded webinar in your paper, include a parenthetical at the end of the sentence, inside the closing punctuation. Type the presenter's last name, the year the webinar was presented, and the time-stamp where the material you referenced is located in the video. Separate these elements with commas.[12] If there are multiple presenters, use only the last name of the first presenter listed in your Reference List entry, followed by the abbreviation "et al."[13]
- For example, you might write: The growing field of business analysis provides a lot of opportunities for women (Kane, 2020, 12:02).
- If you include the presenter's name in the text of your paper, place a parenthetical with the year and the time-stamp immediately after the name. For example, you might write: Jodie Kane (2020, 12:02) noted that women in business analysis, globally, have a higher average salary than men.
[Edit]Chicago - Put the presenter's name first in your Bibliography entry. Type the presenter's last name, followed by a comma, then add their first name. Place a period at the end of the presenter's name.[14]
- Example: Fraser, Brytani.
- Add the title of the webinar in quotation marks. Type the title of the webinar in title case, capitalizing the first word plus all nouns, pronouns, adjectives, adverbs, and verbs. Place a period at the end of the title, inside the closing quotation marks. If the title has internal punctuation, copy it exactly as it is in the title.[15]
- Example: Fraser, Brytani. "Ditch Crafts. Make Art."
- List the medium, sponsoring organization, location, and date. Since this is a webinar, type "Webinar from" followed by the name of the sponsoring organization. Place a comma after the organization's name, then add the location of the organization. Add a comma after the location, then type the date the webinar was presented in month-day-year format. Don't abbreviate the name of the month. Place a period at the end of the date.[16]
- Example: Fraser, Brytani. "Ditch Crafts. Make Art." Webinar from Maryland State Library, Baltimore, MD, October 24, 2019.
- Add the URL to the end if a recording is available online. Copy the direct URL for the video of the webinar and paste it onto the end of your Bibliography entry. Add a period to the end of the URL.[17]
- Example: Fraser, Brytani. "Ditch Crafts. Make Art." Webinar from Maryland State Library, Baltimore, MD, October 24, 2019. https://www.slrc.info/development/webinar_archive.aspx?id=573.
- Use the same information in a different format for footnotes. At least your first footnote to the webinar in the text of your paper will include all the same information as the Bibliography entry. However, you'll reverse the order of the name and use commas instead of periods between the elements. Put the "publication" information (the medium, sponsoring organization, location, and date) in parentheses. The only period in your footnote comes at the end.[18]
- Example: Brytani Fraser, "Ditch Crafts. Make Art," (webinar from Maryland State Library, Baltimore, MD, October 24, 2019), https://www.slrc.info/development/webinar_archive.aspx?id=573.
- In subsequent citations, you can use a shortened form that includes only the presenter's last name and the title of the webinar. For example: Fraser, "Ditch Crafts. Make Art."
- If the presenter's name isn't listed in the information for the webinar, they'll usually introduce themselves in the first few minutes.[19] If the webinar doesn't include a slide with the correct spelling of their name, try searching it online along with the name of the sponsoring organization or the title of the webinar to get the spelling right.
[Edit]Warnings - This article covers how to cite a webinar using the MLA 8th edition (2016), the APA 7th edition (2019), and the Chicago Manual 17th edition (2017). Check with your instructor or editor to confirm which edition you need to use.
[Edit]References |
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